241
Workout

Mountain Race

~1 h. 10 min.
~840 kcal
Male

"Mountain Race": An intense looping program featuring powerful leg trisets and deltoid exercises designed to improve the performance of alpine skiers and snowboarders.

Warm Up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Sumo squat
1
Level: 2
10
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 2
1
Level: 2
8
Hero pose
1
Level: 2
5
Main exercises
Y - Abduction
8
Level: 3
10
Rotation with load
8
Level: 3
10
Reverse plank leg abduction (alternating)
8
Level: 2
10
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Pull squat
7
Level: 2
12
Pistol single arm
8
Level: 3
10
Y - Abduction
8
Level: 3
10
Rotation with load
8
Level: 3
10
Reverse plank leg abduction (alternating)
8
Level: 2
10
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Pull squat
7
Level: 2
12
Pistol single arm
8
Level: 3
10
Y - Abduction
8
Level: 3
10
Rotation with load
8
Level: 3
10
Reverse plank leg abduction (alternating)
8
Level: 2
10
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Pull squat
7
Level: 2
12
Pistol single arm
8
Level: 3
10
Y - Abduction
8
Level: 3
10
Rotation with load
8
Level: 3
10
Reverse plank leg abduction (alternating)
8
Level: 2
10
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Pull squat
7
Level: 2
12
Pistol single arm
8
Level: 3
10
Y - Abduction
8
Level: 3
10
Rotation with load
8
Level: 3
10
Reverse plank leg abduction (alternating)
8
Level: 2
10
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Pull squat
7
Level: 2
12
Pistol single arm
8
Level: 3
10